QIC: El Nino
THE PAX: Hightower; Pop Fly; YNAB; Peloton; Derecho; Wham-O; Mule; Nano;
THE WARM UP:
SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Break-dancers; Cobra; 4-ct hand release merkins; PAX then jogged in circle, shuffled right, shuffled left, left foot over right, right foot over left.
Circle of Pain: (1) Sumo-squat-high-jump-sprint-wave – All PAX held deep sumo-squats with hands fully extended overhead, first member executes high jump, then takes off sprinting around circle back to original spot. As soon as first member passes second member, second member high-jumps and take off sprinting. All PAX followed for three rounds. (2) ring-around-the-diamonds – PAX circled up with everyone executing high-knees in place, first member takes off sprinting around circle, second member drops and executes diamond push-ups until relieved by first member. Wash-rinse-repeat for one round.
Last Sledge-Hammer Up: PAX ran single file around 400m track, with the last man carrying sledge-hammer. Last member sprinted up to the front with sledge then passed sledge behind him, through every member until it reached last member. Wash-rinse-repeat, for one full rotation of PAX.
Tire-flip Timer: 9 PAX lined up on 9 stations – (1) Tire Flip 10 yards out and back(this was the timer); (2) Sledge-Hammer swings on tire; (3) Sand-bag carries out 10 yards and back; (4) sand-bag step-ups (on-bench) alternating feet; (5) Durkins (feet elevated on bench); (6) air-squats; (7) Dips on bench (8) Burpee shuttle sprints(2xburpees-10yds) (9) High plank. PAX completed 2 rounds
6 Minutes of MARY: PAX enjoyed Rowboats; mountain climbers; WW I’s (with American hammers); flutter kicks; and Australian snow-angels.
CIRCLE OF TRUST: Grateful for the resiliency of the men who showed up in the rain to meet the gloom. Closed with a prayer, asking for the courage to live righteously.